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  6. Granola vs. Spanish rice

Granola vs. Spanish rice — In-Depth Nutrition Comparison

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What are the main differences between granola and spanish rice?

  • Granola has more vitamin B12, vitamin B6, folate, zinc, vitamin B2, copper, vitamin A, vitamin B3, vitamin B1, and iron than spanish rice.
  • Granola's daily need coverage for vitamin B12 is 497% higher.
  • Spanish rice has 77 times less vitamin A than granola. Granola has 459µg of vitamin A, while spanish rice has 6µg.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Restaurant, Mexican, spanish rice types in this comparison.

Infographic

Granola vs Spanish rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6% 10% 43% 22% 13% 24% 69% 51% 40%
Contains more MagnesiumMagnesium +423.1%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +85.3%
Contains more IronIron +221.7%
Contains more CopperCopper +823.1%
Contains more ZincZinc +1504.2%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -51.3%
Contains more SeleniumSelenium +133.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Granola
Granola
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 2% 12% 0% 46% 17% 45% 25% 19% 10% 33% 38% 5%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +7550%
Contains more Vitamin EVitamin E +305%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +315.3%
Contains more Vitamin B2Vitamin B2 +1075.7%
Contains more Vitamin B3Vitamin B3 +328.9%
Contains more Vitamin B6Vitamin B6 +4875.6%
Contains more Vitamin B12Vitamin B12 +14900%
Contains more FolateFolate +1532%
Contains more CholineCholine +148.4%
Contains more Vitamin KVitamin K +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
3% 5% 31% 59% 2%
Protein: 3.28 g
Fats: 5.29 g
Carbs: 31.16 g
Water: 58.54 g
Other: 1.73 g
Contains more ProteinProtein +165.2%
Contains more CarbsCarbs +159.6%
Contains more WaterWater +1572.6%
Contains more OtherOther +44.2%
~equal in Fats ~5.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
21% 31% 48%
Saturated fat: Sat. Fat 1.005 g
Monounsaturated fat: Mono. Fat 1.511 g
Polyunsaturated fat: Poly. Fat 2.317 g
Contains more Mono. FatMonounsaturated fat +65.5%
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +44.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Granola Spanish rice
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Granola Spanish rice DV% diff.
Vitamin B12 12µg 0.08µg 497%
Vitamin B6 4.08mg 0.082mg 308%
Folate 816µg 50µg 192%
Zinc 7.7mg 0.48mg 66%
Vitamin B2 0.87mg 0.074mg 61%
Copper 0.6mg 0.065mg 59%
Vitamin A 459µg 6µg 50%
Vitamin B3 10.2mg 2.378mg 49%
Vitamin B1 0.76mg 0.183mg 48%
Iron 3.7mg 1.15mg 32%
Phosphorus 228mg 57mg 24%
Fiber 7g 1.2g 23%
Selenium 17.3µg 7.4µg 18%
Carbs 80.9g 31.16g 17%
Manganese 0.39mg 17%
Magnesium 68mg 13mg 13%
Sodium 257mg 528mg 12%
Vitamin E 2.43mg 0.6mg 12%
Protein 8.7g 3.28g 11%
Starch 27.55g 11%
Vitamin D 2.1µg 0µg 11%
Vitamin K 1.3µg 13µg 10%
Calories 389kcal 185kcal 10%
Vitamin D 82IU 0IU 10%
Phenylalanine 153mg 9%
Vitamin B5 0.415mg 8%
Vitamin C 6mg 0.1mg 7%
Polyunsaturated fat 1.6g 2.317g 5%
Potassium 215mg 116mg 3%
Choline 22.6mg 9.1mg 2%
Saturated fat 1.39g 1.005g 2%
Monounsaturated fat 2.5g 1.511g 2%
Calcium 33mg 20mg 1%
Fats 5.7g 5.29g 1%
Fructose 0.42g 1%
Net carbs 73.9g 29.96g N/A
Sugar 28.3g 1.3g N/A
Trans fat 0g 0.07g N/A
Tryptophan 0.044mg 0%
Threonine 0.098mg 0%
Isoleucine 0.109mg 0%
Leucine 0.24mg 0%
Lysine 0.131mg 0%
Methionine 0.071mg 0%
Valine 0.137mg 0%
Histidine 0.071mg 0%
Omega-3 - ALA 0.238g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.052g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Granola Spanish rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
300%
Granola
19%
Spanish rice
Minerals Daily Need Coverage Score
85%
Granola
29%
Spanish rice

Comparison summary

Which food is lower in Sugar?
Spanish rice
Spanish rice is lower in Sugar (difference - 27g)
Which food is lower in Saturated fat?
Spanish rice
Spanish rice is lower in Saturated fat (difference - 0.385g)
Which food is lower in glycemic index?
Spanish rice
Spanish rice is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Granola
Granola contains less Sodium (difference - 271mg)
Which food is richer in minerals?
Granola
Granola is relatively richer in minerals
Which food is richer in vitamins?
Granola
Granola is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spanish rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167665/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.